Fitness Tip of the Day: Something New Saturday: Belly Dance Bollywood

Today's something different workout features another form of dance:  Bollywood style

This video is from the BeFit channel on YouTube and features Billy Blanks, Jr. (yes, TaeBo Billy Blank's son).

It's not something that I'd be comfortable doing in public, but it is a great workout--both cardiovascularly and core strengthening and conditioning, and it's fun!

Please do a warm up and cool down with stretch.

As I always say when trying something new, just smile and fake it, and have fun with it!

For those following BeFit in 90 --  BeFit in 90 -- Day 16

Fitness Tip of the Day: Friday's Facts and Findings -- How many calories burned?

You may wonder how many calories you burn while working out, but what about while doing chores?  Yes, you do burn calories while doing housework--some tasks burn quite a few.  This list is taken from Shape.com:

(All calorie counts are estimates based on a 150-pound person, and will vary with intensity, body composition and weight.)

1. Mopping: Take care of those dusty, dirty floors with an hour of mopping and you'll shed 153 calories.

2. Washing floors: If your floors require a little extra elbow grease, you can shed as many as 187 calories in just 30 minutes.

3. Scrubbing the tub: It might not take you as long as those floors, but some similar umph is required to ditch that soap scum. In 15 minutes, you'll burn more than 90 calories—and you might feel it in those arms, too!

4. Vacuuming: Depending on the size of your home, vacuuming could make a significant dent in your 10,000 recommended steps a day. In the process, you could burn 119 calories per 30 minutes.

5. Sweeping: A 30-minute dance with the broom will burn off 136 calories.

6. Washing the car: Winter road salt still covering your car? Skip the drive-thru and scrub it by hand to burn 153 calories.

7. Cleaning windows: Get the grime off the inside and the outside and let the springtime sun shine in. You'll burn 167 calories in 30 minutes.

8. Rearranging the closet: Ready to put away those sweaters and your heavy winter coat? Moving around some lighter options can burn about 85 calories.

9. Redecorating: Painting your bedroom a springy pale green? Knock off 167 calories in 30 minutes of indoor remodeling.

10. Moving: Got any furniture to move? You're in luck: You could burn another 100 calories in just 15 minutes, and even more if you have to move anything up and down 

To read entire article, follow this link:  http://www.shape.com/weight-loss/weight-loss-strategies/spring-cleaning-how-many-calories-do-you-burn-doing-chores

But if you want to know how many calories you specifically are burning during a workout or activity go to one of the many websites I featured with that free tool.  You input the activity and how long you did it for along with your weight and it will calculate for you how many calories you burned.

Want to know how to burn 500 calories?  Also from Shape.com:

How to burn 500 calories*

Golf 1 hour, 45 minutes
Race-walking (4.5 mph) 1 hour, 10 minutes
High-impact aerobics 1 hour, 5 minutes
Rowing 55 minutes
Jumping rope 45 minutes
Running (6 mph) 45 minutes
Group cycling 45 minutes
Rock climbing 40 minutes
Boxing 40 minutes
Elliptical trainer 40 minutes

Biking (12-14 mph) 1 hour

Inline skating  1 hour

*based on a 145 pound person

How about 700 calories*?:

Swimming: Whether you're training for your first triathlon or burned out on cardio machines, swimming is an excellent head-to-toe workout (700 calories burned in an hour!). Here's how to get started:

• Find a pool: Try a community center, YMCA, health club, or even a local community college. Many offer weekly times when anyone can swim.
• Start small: Do two full laps (back and forth equals one), pause to catch your breath, and repeat three times. Try to practice two or three times a week.
• Perfect your form: Use every other lap to do a different drill. Hold a kickboard to concentrate on your kicking, or swim with a buoy between your legs to work on your stroke.
• Build it up: When swimming 300 yards feels easy, increase your total distance by up to 10 percent per week. Join a masters team for built-in guidance and motivation (find one at usms.org).

The average calories burned in one day swimming can help you lose a pound - or more - per week.

To see the entire article, follow this link:  http://www.shape.com/fitness/workouts/workout-routines-calories-burned-during-exercise

Fitness Tip of the Day: Thursday's Total Body Workout -- Jane Fonda: Fit and Strong

Who worked out to Jane Fonda's videos in the 80's?  I certainly did!.  Wow, times have changed!  She's 75 years old now!!!  The workout has changed as well, gone are the days of bouncing while stretching, and that "no pain, no gain" mentality.  I have to say her outfit now isn't much better than the one in the 80's though. :)

Yes, Jane Fonda has admitted to having "work" done, so I don't look at her body with awe or give her the credit I would if she didn't.  As I get older, I know how hard it is to stay in shape without any help from a surgeon; it takes work, time and commitment.  She is an inspiration to many though.

I know that I have people of different age groups and fitness levels that follow my blog, so after yesterday's intense workout, I thought I'd share these two.  I chose these because they show that you don't have to jump around like a maniac, or lift a ridiculous amount of weight to work your entire body.  This workout is done slow and controlled which can bring great results as well.  She focuses a lot on balance which is also very important, especially as we get older.

The first video is definitely easier--a lot of it is done sitting down.  Do a warm up first, since there isn't one included in either video.  Both levels include stretching exercises.

You do need a set of dumbbells, unitard and leg warmers optional.

Level 1

Level 2

For those BeFit in 90 followers:  BeFit in 90 - Day 15

Fitness Tip of the Day: Wednesday's Wild Workout

Who remembers these wild and crazy guys?

Since I'm running out of websites to feature, I've decided that, at least for now, I'd change Wednesday's feature to be a "wild" workout.  If I come across an interesting website, I'll share that on another Wednesday.

Today, I've featured another workout from FitnessBlender.com.  As you can tell, I really like the workouts that they provide.  They are well done, well cued and performed, and they're free!!!  Compared to some of the workouts out there, these are top notch and no, they are not paying me to write all this :)

So, today's wild workout is a 1,000 calorie workout.  Yes, you have the potential to burn 1,000 calories!!!

The workout is almost 1-1/2 hours long.  You will start with a 5 minute warm-up, followed by a 36 minute HIIT (high intensity interval training) segment, followed by a 20 minute total body strength training segment, followed by a 20 minute ab workout, finishing with a 6 minute cool down and stretch.  You will need a set of dumbbells.

Good luck!!!  Remember, modify if you need to and hit pause if and when necessary, especially if you're not used to working out for this length of time.

1,000 Calorie Workout

Still following BeFit in 90?  Here's the link to Day 14:  BeFit in 90 -- Day 14

Fitness Tip of the Day: Tuesday's Trunk and Core -- Crunchless Abs Workout

Yes, you read the title correctly, a "crunchless" abs workout!  The whole routine is done standing. which gives it more of a cardio advantage as opposed to doing regular crunches on the floor.  While there is a place for regular crunches, they are not the most effective abdominal exercise out there.  If done correctly while really having your ab muscles engaged, you will feel this workout!

It's really important to muscle balance and since these exercises target mainly your abdominals and obliques, I also included a lower body toning workout to make this a complete core workout.

Please do a warm up first and finish off with a cool down and stretch.

Crunchless Abs Workout

Lower Back Toning Workout

Fitness Tip of the Day: Monday Muscle Work -- Shoulders, Back and Core

Today's video is from Fit for Duty.  It features 3 separate workouts for your shoulders, back and core.

***Please perform a warm-up first.

You will need a kettlebell--if you don't have one, you can use 1 dumbbell or a 1/2 gallon or gallon bottle filled with water or sand.  You also need a set of dumbbells--again if you don't have those you can use water bottles.  Do as many reps with good form as you can.

***Please perform a cool down afterward as well.

Fitness Tip of the Day: Sunday Recipe Share -- Summer Cocktails under 200 Calories

There's something about Summer and fruity cocktails.  They are so yummy and refreshing, but the calories can add up fast.  Unfortunately some of the "light" and "skinny" pre-mixed options are, well, nasty.

I found recipes for 15 favorite cocktails--all under 200 calories from Self Magazine's website.  With all these recipes, you use real ingredients that you mix up on your own--no artificial sweeteners are used.  All you need is a little umbrella for decoration!

  http://www.self.com/fooddiet/2013/05/summer-cocktails-under-200-calories-slideshow#slide=3

Here's another link from Self on how to make your own flavor infused vodkas using all natural ingredients--the sky is the limit as far as flavors are concerned:

http://www.self.com/blogs/flash/2013/02/diy-flavor-infused-vodka.html

Cheers!!!